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2023-10-11 17:12:49

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① 想要增强下肢力量，该如何进行TRX体能训练

对于想要达到塑形效果的人群来说，可能刚开始负重动作不是有能力承受，今天为大家传授一套简单的TRX训练，力量要求不是很大。

动作二：TRXY字训练

可以锻炼我们的肩部肌群，首先面对训练带，大臂在胸前保持微屈，身体保持平衡稳定，双脚一定要站稳，由于这个动作是单关节的动作，所以对于肩部肌肉群的要求会高一点，特别是针对手臂三角肌群，看上图示范，动作过程中，依然保持大小臂角度不变，整个动作慢速控制，保证TRX始终保持张力，骨盆和核心没有发生任何改变。

动作三：TRX划船

此动作有助于锻炼我们的背部肌肉群，首先面对训练带，掌心相对，大臂在胸前，保持微屈的状态，整个核心收紧，骨盆不可摇晃，身体保持稳定，重心微向后倾，整个肩胛骨收紧，保持你的肩带稳定，这个动作首先要使你的背部发力，重心微微向后倾，然后将身体拉回至最高点，大拇指触胸，然后下放，整个动作一定要保持背部提前发力，

动作四：TRX下肢动作

这个动作在提高下肢力量的同时，增加脚踝，下肢关节的稳定性，首先面对训练带，双手紧握，保持训练带的张力，双脚分开，距离保持标准距离，脚尖朝前，髋部和膝盖微微弯曲，下蹲至大腿不要偏离地面，尽量平行，小腿尽量垂直于地面，身体慢慢抬起，动作过程中保持自己的核心收紧，自己的膝关节指向脚尖，大腿不要做内扣。

这个动作相对于其他动作更简单一些，训练过程中可以减少支撑点来增加强度，将重心调整到单脚之上，对侧脚后撤一小步，脚尖点地，在此基础上做一个脚尖的后撤步，后脚往后沿展，至最远端，保证后脚点地，支撑身体，前腿依然保持深蹲姿态，大腿回到初始位置，重复此动作继续训练。

动作过程中保持膝关节稳定，训练中始终保持一个方向，后脚可以借住脚尖点地，此时还可以是脚尖不点地，减少支撑点，继续增加难度，同时还可以增加提膝的动作，动作更难，对单腿的刺激更好。

以上就是TRX的自重动作，是一套完整的系统，它相对于负重的训练，减少了关节的压力，减少受伤的风险。动作过程中一定要选好自己的角度，不要做跨度过大的动作，TRX针对于塑形的人群效果会好点。

② TRX训练的好处，TRX动作详解

练肌肉能长命！运动风气渐盛，不只男性、许多女性也开始训练肌肉，纷纷加入肌力训练课程。近来最夯的健身项目就是TRX，能够训练全身各部位的肌群，同时做肌力、有氧运动，有愈来愈多研究都发现，肌肉量较多者新陈代谢佳，身体健康寿命自然长。

身体阻力训练肌肉

TRX（Total Body Resistance Exercise）是指悬吊式阻抗训练，利用一组可伸缩式的绳索，透过自身的体重当作阻力，将手部、腿部、身体倾斜或反复动作。洪佳成教练指出，当身体倾斜角度愈大，TRX的训练强度则较高，建议初学者从低强度开始。

TRX训练的好处

1.增加肌肉的线条，平衡及耐力

2.提升热量卡路里的消耗

3.提升核心力量及柔软度

4.增加关节的稳定性

5.提升运动表现

6.减低体脂肪的比率

7.只要找到一个悬挂点，它们都能成为你的健身房

肌肉多、寿命长身体较健康

阻抗训练就是俗称的重量训练，可以透过徒手、负重或各式健身器材锻炼肌肉，以自身体重当作阻力较不容易受伤。根据研究发现，肌肉含量多寡与寿命长短有关，肌肉含量多者新陈代谢较佳，能降低罹患心血管疾病、糖尿病等发生率。

运动前暖身运动后伸展

虽然运动有助维持体态、增进身体健康，但过度运动则会产生反效果，常见的运动伤害如肌肉僵硬，很容易造成拉伤、扭伤，建议运动前先暖身、运动后伸展，让使肌肉回复弹性，降低受伤机率。

TRX动作详解

卧推：胸肌训练，俯身下推，你的胸肌、上臂肌肉、肩部肌肉、腹肌等核心稳定的肌肉群能同时锻炼到。每组15次、3组。

仰卧下拉：可以锻炼到背部肌肉、肩部后侧肌肉、腰部肌肉等，曲臂呼气、直臂吸气。每组15次、3组。

颈后臂屈伸：三头肌训练，上臂稳定不动，肘关节屈伸，腹部收紧，向下吸气，向上呼气。每组15次、3组。

斜卧弯举：二头肌训练，臀部收紧、上臂稳定，向上呼气、向下吸气。每组15次、3组。

③ TRX训练带怎么用能锻炼哪些部位呢

我们经常在健身房内见到一种悬挂式的弹力带，这也就是我们标题中所说的trx，但是并不是很多人都知道如何运用这个弹力带来进行训练，其实它有很多作用，下面给大家具体分析几个。

在这个基础上我们可以将重心转移到单脚上，另一只脚后撤脚尖点地，然后非支撑腿向后做弓步蹲的动作，这样对单侧腿的训练更加充分。

上面给大家介绍了几个简单的trx动作，不了解这个器械的朋友可以自己尝试一下。

④ 在家怎么练习背部肌肉才最高效

很多的家庭训练者在家中锻炼的时候，都不会练习背部的肌肉，很多人都认为没有划船机、杠铃和固定器械，就很难让背部得到好的训练效果。其实并不是的，我们在家中准备一副哑铃，也可以有效的锻炼到背部的肌肉群。虽然说锻炼的效果和强度和健身房锻炼是不可以相比的，但锻炼的灵活性高，我们要是遇上一些事情不能到健身房锻炼，就可以利用哑铃在家中完成对背部的训练。

第四组背部训练动作

这个训练动作我们站着进行练习，膝盖弯曲身体前倾，保持背部挺直，然后双手抓住哑铃，让双手朝后方打开，使得背部的肌肉感受到收缩的训练感觉。

这个动作在练习同样的，不要把重量弄得过大，轻重量进行练习，保持正确的姿势，训练效果会更好！

⑤ trx划船一组做多少个trx划船每天做几组

trx划船是一个能特别好锻炼到背部肌肉的动作，这个动作练起来还是需要一定的健身基础的，健身小白最好找教练指导下。下面我给大家讲讲trx划船一组做多少个？trx划船每天做几组？
trx划船一组做多少个
利用TRX做划船训练，负担自身体重，却能减少下背负担，使用更多肩胛骨后夹的动作，帮助你感受背部肌群收缩。

难度:由简到难——站立→仰卧→仰卧垫高或单手——负重!

首先，在单杠上挂上附有手把的吊带，手把离地约1米。双手间距与肩同宽，正手握住吊带。

身体姿势：脚尖朝上、脚跟着地，收紧腹部及臀部，肩、背、髋、腿尽量呈一直线，保持躯干稳定。

动作过程上拉时，肩关节先做后移、固定，将背部收起(肩胛骨夹)，手再接着拉(手肘保持微微内夹)，感受背部肌肉紧缩。让胸口靠近把手后，再利用背部力量控制下放速度，感受背部肌肉被拉长，直到双手伸直即可。

锻炼次数：10-15个*4组。

trx划船动作要点
1. 双手握TRX把手，掌心向内，双手之间距离与肩同宽

2. 伸直双手，接着双脚向前小步移动，直到感觉TRX带子出现张力，躯干如图所示处于大约45度倾斜的角度，这是开始动作

3. 身躯呈直线，保持稳定

4. 肩膀下沉，肩胛骨往内收，感受背部肌群紧缩，慢慢将身躯往把手的方向拉起，手肘靠近身躯

5. 利用背部力量慢慢下放身躯，至双手伸直，还原动作

trx划船训练效果
说起我自己的身材，我其实很无奈哈哈哈，我初中的时候在校队打篮球，也参加很多田径训练，那个时候的强度让我结实了很多，初三毕业的时候体重已经到了57kg，我那时165，这个体重算是很大了，但是属于精瘦型。后来高中了，好吃懒做不运动，体重一路狂飙至64kg，胖的我现在都不敢看照片。后来高三，觉得自己不能再胖了，又开始恢复锻炼，每天跑步，节食，用黄瓜鸡蛋法减肥，吃了两个月加锻炼瘦回了52kg，感觉很自豪。但是现在说起来我真的真的不想再吃了，太恶心了。

再后来，我去了加拿大。呵呵，又开始胖，5年又胖回了62kg。我回家的时候，我老妈不忍直视的问我是不是去打了气所以变得跟气球一样肿。工作之后，开始健身，找了私教。不得不说，一个好的私教能很好的找出自己的问题在哪。而且，体重真的不是衡量一个人美不美，身材好不好的标准。线条，线条，线条才是最重要的。

我一星期1.3.5.7上课，2.4有氧，6休息。课程内容以力量训练(手臂，背部，核心，腿部)，柔韧(瑜伽，普拉提)，体能(tap，trx，拳击)为主。所以可以说是刚柔并济。每次练体能最后都是吐着下课的，一点不夸张。有氧主要是椭圆机，划船机和滑雪机。

饮食是最重要的，一定要少油少盐，多吃谷类实物(藜麦，糙米)，紫薯，蔬菜以及很多多多多的蛋白质。我自己觉得健身并不是什么都不能吃，碳水化合物吃，等等等不呢能吃，那样我也会难受死。所以根据自己身体所需和每天的条件可以适当调整自己的饮食。健康就好。勉强看看照骗哈哈，我也是流了很多汗的哈哈哈。

① If you want to enhance the strength of your lower limbs, how to perform TRX physical training

For those who want to achieve a shaping effect, they may not be able to bear the weight-bearing movements at the beginning. Today is We teach you a simple set of TRX training, which does not require much strength.

Action 2: TRXY training

It can exercise our shoulder muscles. First, face the training belt and keep your upper arms slightly bent in front of your chest. , the body must be balanced and stable, and both feet must be stationary. Since this action is a single-joint action, the requirements for the shoulder muscle groups will be higher, especially for the arm deltoid muscle group. See the picture above for demonstration. During the action , the angle of the forearm and forearm remains unchanged, and the entire movement is controlled slowly to ensure that TRX always maintains tension without any changes in the pelvis and core.

Action Three: TRX Rowing

This action helps to exercise our back muscles. First, face the training belt, palms facing each other, and the upper arms in front of the chest, keeping a slight bend. In this state, the entire core is tightened, the pelvis cannot be shaken, the body remains stable, the center of gravity is slightly tilted backward, the entire shoulder blades are tightened, and your shoulder girdle is kept stable. This action must first exert force on your back and tilt the center of gravity slightly backward. Then pull the body back to the highest point, touch the thumb to the chest, and then lower it down. The whole movement must keep the back to exert force in advance.

Action 4: TRX lower limb movement

This movement is While improving the strength of the lower limbs, increase the stability of the ankles and lower limb joints. First, face the training belt, hold it tightly with both hands, and maintain the tension of the training belt. Keep your feet apart at a standard distance, with your toes facing forward, and your hips and knees slightly bent. Squat down until your thighs should not deviate from the ground, as parallel as possible, and your calves should be as perpendicular to the ground as possible. Slowly lift your body, keep your core tightened during the movement, point your knees to your toes, and do not buckle your thighs inward.

This action is simpler than other actions. During the training process, you can reduce the support points to increase the intensity. Adjust the center of gravity to one foot, take a small step back with the opposite foot, and point the toes on the ground. On this basis, do a toe-back step, extend the back foot backward to the farthest end, ensure that the back foot touches the ground and support the body, the front leg still maintains a squat posture, the thigh returns to the initial position, and repeats this action to continue training. .

Keep the knee joint stable during the movement, and always maintain one direction during training. The back foot can point to the ground with the toes. At this time, the toes can also not point to the ground, reducing the support points, continuing to increase the difficulty, and at the same time You can add knee-lifting movements, which are more difficult and stimulate one leg better.

The above are TRX's bodyweight movements. It is a complete system. Compared with weight-bearing training, it reduces joint pressure and reduces the risk of injury. Be sure to choose your own angle during the movement, and do not do movements that are too large. TRX will be more effective for people who are in shape.

② Benefits of TRX training, detailed explanation of TRX movements

Building muscles can help you live longer! Sports become more popularNowadays, not only men but also many women have begun to train muscles and join muscle training courses one after another. The most popular fitness program recently is TRX, which can train muscles in all parts of the body while doing muscle strength and aerobic exercise. More and more studies have found that people with more muscle mass have better metabolism and naturally have a longer healthy life.

Body resistance training muscles

TRX (Total Body Resistance Exercise) refers to suspension resistance training, which uses a set of retractable ropes to use your own body weight as a Resistance, tilting or repetitive movements of hands, legs, body. Coach Hong Jiacheng pointed out that when the body tilt angle is larger, the training intensity of TRX is higher, and it is recommended that beginners start with low intensity.

Benefits of TRX training

1. Increase muscle lines, balance and endurance

2. Increase calorie consumption

3. Improve core strength and flexibility

4. Increase joint stability

5. Improve sports performance

6. Reduce body fat ratio

7. As long as you find a hanging point, they can become your gym

More muscles, longer life, and healthier body

Resistance training is commonly known as weight training , you can exercise your muscles with bare hands, weights or various fitness equipment. Using your own body weight as resistance is less likely to cause injuries. According to research, the amount of muscle content is related to the length of life. People with more muscle content have better metabolism and can reduce the incidence of cardiovascular disease, diabetes, etc.

Warm up before exercise and stretch after exercise

Although exercise can help maintain posture and improve physical health, excessive exercise can have the opposite effect. Common sports injuries such as muscle stiffness, It is easy to cause strains and sprains. It is recommended to warm up before exercise and stretch after exercise to restore muscle elasticity and reduce the chance of injury.

Detailed explanation of TRX movements

Bench press: Chest muscle training, leaning over and pushing down, your chest muscles, upper arm muscles, shoulder muscles, abdominal muscles and other core stabilizing muscle groups can be strengthened at the same time Exercise to. 15 reps each, 3 sets.

Supine pull-down: You can exercise the back muscles, posterior shoulder muscles, waist muscles, etc. Exhale with bent arms and inhale with straight arms. 15 reps each, 3 sets.

Arm flexion and extension at the back of the neck: triceps training, keeping the upper arm stable, flexing and extending the elbow joint, tightening the abdomen, inhaling downward and exhaling upward. 15 reps each, 3 sets.

Incline curl: biceps training, butt tightening, upper arm stabilization,Breathe out upward and inhale downward. 15 reps each, 3 sets.

③ How to use the TRX training belt and which parts can be exercised

We often see a hanging elastic band in the gym, which is what we call trx in the title , but not many people know how to use this elastic band for training. In fact, it has many functions. Here are a few specific analyzes for you.

On this basis, we can shift the center of gravity to one foot, move the other foot back and point the toes on the ground, and then do a lunge squat with the non-supporting leg backwards , so as to train the unilateral leg more fully.

The above introduces you to a few simple trx movements. Friends who don’t know this equipment can try it by themselves.

④ How to practice back muscles at home most efficiently

Many home trainers do not practice back muscles when exercising at home. Many people think that there is no rowing machine, With barbells and fixed equipment, it is difficult to achieve good training results for the back. In fact, no, we can prepare a pair of dumbbells at home to effectively exercise the back muscles. Although the effect and intensity of exercise are not comparable to those in the gym, the flexibility of exercise is high. If we encounter something that prevents us from going to the gym to exercise, we can use dumbbells to complete back training at home.

The fourth set of back training movements

We practice this training movement while standing, bending the knees and leaning forward, keeping the back straight, and then grasping with both hands Hold the dumbbells and open your hands toward the back so that the muscles in your back can feel the contraction.

This action is the same as when you practice it. Don’t make the weight too heavy. Practice with light weight and maintain the correct posture. The training effect will be better!

⑤ How many sets of trx rowing should be done in one set and how many sets of trx rowing should be done every day

trx rowing is an action that can exercise the back muscles very well. It still requires a certain amount of time to practice this action. For the basics of fitness, it is best for fitness newbies to seek guidance from a coach. Now let me tell you how many reps of trx rowing can be done in one set? How many sets of trx rowing should you do every day?
How many reps can you do in one set of trx rowing?
Using TRX for rowing training can bear your own weight, but it can reduce the burden on your lower back. Use more scapula clamping movements to help you feel the contraction of your back muscles.

Difficulty: from easy to difficult - standing → lying on your back → lying on your back with a boost or one hand - weight bearing!

First, hang a handle with a handle on the horizontal bar For the sling, the handle is about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip.

Body posture: Toes pointed upward, heels on the ground, tighten the abdomen and buttocks, keep shoulders, back, hips and legs in a straight line as much as possible to keep the trunk stable.

When pulling up during the action, the shoulder joint first moves backward, fix it, put your back away (scapula clamp), then pull with your hands (keep your elbow slightly clamped in), and feel the back muscles tighten. After bringing your chest close to the handle, use your back strength to control the lowering speed and feel your back muscles being stretched until your hands are straightened.

Number of exercises: 10-15 times * 4 groups.

Key points of trx rowing action
1. Hold the TRX handle with both hands, palms facing inward, and the distance between the hands should be shoulder width

2. Straighten your hands, and then Move your feet forward in small steps until you feel tension in the TRX straps, and your torso is at an angle of approximately 45 degrees as shown in the picture. This is the starting action

3. Keep your body in a straight line and remain stable

4. Drop your shoulders, draw your shoulder blades inward, feel the back muscles tightening, and slowly pull your body toward the handle, keeping your elbows close to your body

5. Use your back Slowly release the strength to the body until the hands are straight, and restore the movement

trx rowing training effect
Speaking of my own figure, I am actually very helpless hahaha, I was on the school team when I was in junior high school I played basketball and participated in a lot of track and field training. The intensity at that time made me a lot stronger. When I graduated from the third year of junior high school, my weight had reached 57kg. I was 165cm at the time, which was a lot of weight, but I was lean. Later, when I entered high school, I was too lazy to exercise and my weight soared to 64kg. I am so fat that I dare not look at photos now. Later, in my senior year of high school, I felt that I could no longer gain weight, so I started to exercise again. I ran every day, dieted, and used the cucumber and egg method to lose weight. After two months of eating and exercising, I lost 52kg. I felt very proud. But now that I think about it, I really don’t want to eat it anymore, it’s so disgusting.

Later, I went to Canada. Haha, I started to gain weight again, and gained back 62kg in 5 years. When I got home, my mother couldn't bear to look at me and asked me if I had inflated my body so it became as swollen as a balloon. After working, I started working out and found a personal trainer. I have to say that a good personal trainer can find out where your problems are very well. Moreover, weight is really not a measure of a person's beauty or good figure. Lines, lines, lines are what matters.

I have classes on 1.3.5.7 a week, 2.4 hours of aerobics, and 6 hours of rest. The content of the course focuses on strength training (arms, back, core, legs), flexibility (yoga, Pilates), and physical fitness (tap, trx, boxing). So it can be said to be a combination of strength and softness. It is no exaggeration to say that every time I finish physical training, I end up vomiting. Aerobics are mainly elliptical machines, rowing machines and ski machines.

Diet is the most important. It must be less oil and less salt, and eat more cereals (quinoa, brown rice), purple potatoes, vegetables and lots of protein. I personally feel that fitness does not mean that you cannot eat anything, including carbohydrates, etc.Wait, I can't eat it, otherwise I will die of discomfort. Therefore, you can adjust your diet appropriately according to your body's needs and daily conditions. Just be healthy. I barely looked at the photos, haha, I was sweating a lot too, haha.